Yesterday 7 miles run

Today I'm feeling pretty good after two easy days. I am going to try and put in some miles this week.

Easy recovery day.

Today was spent in the studio mixing music for a client. In the evening I went to the gym and jogged for 10 minutes on the indoor track then I did 15 minutes of swimming, finished with a 1 mile run @ 6 min pace on the tread mill followed by a 1 mile cool down and some ab work. I did low volume and low intensity to recover from a hard day of training yesterday. Now I am getting excited for indoor track just around the corner. I will be 40 years old and ready make some new records both on the track and in the studio.

This guy has the knowledge

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A good workout today and how to kill a cold every time

Today was a beautiful fall day with some much need sunshine. I ended up going to the track and doing 4x800 @ 2:20,2:28,2:25,2:20 and 1x400m @ 61 seconds, and 2x200m @ 26 seconds followed by some light weight training. Yesterday I ran about 4 miles easy. I was very low on energy and I was exposed to a bad cold virus that I seemed to be fighting off. I was able to sleep a few extra hours this morning and I was able to fight it off. I can't remember coming down with a sickness in the last 3 years. I usually mix iodized table salt with water and snort it. Then I let it sit in my nasal passages for at least 30 seconds. I then follow that with taking 1 gram of echinacea, 1 gram of colostrum, and 1 gram of astragalus. I then make sure to get an extra 2 to 3 hours of sleep. I also do a hot cold shower in the morning to help stimulate my blood flow that carries an army of my immune fighting antibodies. How do I know I am fighting a virus? The most common first symptom for me is fatigue followed by the common cold symptoms. I also make sure to carry hand sanitizer every where I go. I follow my cold fighting regimen even after being exposed to someone that has a cold as a preventative measure.

8 mile run and light weight training

Today was an easy 8 mile run. Tonight is I'm playing the piano for a nearly booked out show with an amazing singer from New York. Not much free time when most of my time and energy is spent running and practicing the piano.

Hanging in there

Today was a nice day to work out. There was a little wind and rain but still a nice moderate temperature. I started with a 15 minute jog and then ran 2 miles @ 10:30. The first mile at a comfortable 5:20. I then did 4x200m cut downs 30,29,28,27 and finished with a 400m in 61 seconds. I am going to continue to do about 1 track session per week that involves both threshold and light speed work. I also did some weight training and recovered with the foam roller.

Rest day

Today I was feeling a bit lethargic and listened to my body and took the day off from working out.

8 mile run on the Nike campus

I ran a late night run on the Nike campus. I ran at 9:00pm and didn't see anyone. The only thing worth mentioning is that I collided with a huge bull frog. I guess it was a little to slow to get out of my way and hit me in the shin. There is a lot of protected wet lands around that area and I always run into interesting creatures. The strangest are the nutria that sit on the side of the trail and chomp on vegetation all day long. They also get can get very fat since they consume around 25% of their body weight daily. The nutria should replace the American Eagle as our national symbol since this animal represents a lot of our current population that unfortunately suffer from obesity.

10 mile run on Nike campus

Perfect weather on the Nike campus. I ran into the Mo Farah, the world champion for 5000 meters. I ended up running about 4 miles with him. He is very humble and perhaps will become known as one of the greatest distance runner of all time. He was just starting training again after a well deserved two week break. http://en.wikipedia.org/wiki/Mo_Farah

30 minutes swimming and 20 minutes weight training

Taking it easy today.

10 mile run and weight training

Put in a 10 mile run on the Nike campus. Finished with some weight training at All Star fitness.

40 min run over hills 30 minute swim and 20 minutes of weight lifting

A good day of training. Today was spent practicing for a show that I am hired to play the piano.

My workout was running was running up a hill about 1500 feet and then back. I finished with some light weights and a 30 minute swimming workout.

Easy 4 mile run

I took it very easy today and did a little 4 mile run. I'm resting up for another big week of training.

8 mile run on the Nike campus and 30 minutes of swimming

Today I was feeling a bit sore but managed an easy 8 mile run and 30 minute pool workout. I also did some light weight lifting and ab work.

7 mile run

Just an easy 7 mile recovery run with some hills. Feeling good.

Cut down Aerobic Threshold and Speed Work

1 mile warmup.
1 x mile @ 5 minutes
1 x 1000m @ 3 minutes
1 x 800m @ 2:20
1 x 400m @ 1:00
1 x 200m @ 28 seconds

Easy 1 mile cool down, 20 minutes of light lower body weigh training, 15 minutes of foam roller.
Feeling very good today. Working on pushing my Aerobic threshold with a track session or tempo run at least 1 time per week.

8 miles easy on the Nike campus

8 mile run on the Nike campus. I love the fall weather.

30 min run and 40 min swim and light weights

Today I ended up doing an easy run to recover. I also did 8x50m swimming intervals in 55 seconds. It similar to doing repeat 400m on the track. It is nearly the same time and effort for me. I finished with some light weight lifting.

8 mile run on Nike campus

A nice pm run on the Nike Campus. Perfect weather.

Two miles at Threshold pace

Feeling a little tired and sore today. I went out and ran 2 miles @ 10:50 followed by
7x200 @ 32,32,32,30,30,30,28 seconds. I definitely need to add two threshold runs per week in order to get my VO2 max to a respectable level. I also hope to reach 70 miles per week in October.

8 miles run on cedar chips followed by 40 minute swim

I am enjoying getting a little more aerobic exercise without the impact of running. As a novice swimmer I feel like 40 minutes of swimming is like running up a mountain at high elevation for 40 minutes. I also did some light weight lifting for about 30 minutes.

A day in the life

Today was mostly spent practicing the piano. Working on works by Chopin, Liszt, Bach, Schubert, Gottschaulk. I also practiced a bunch of jazz standards. I ran about 40 minutes of hills, then 20 minutes of swimming. I also spent some time mixing an original composition.

10 mile run on the Nike Campus in perfect 70 degree weather.

Felt a little wiped out on the last two miles but kept hammering. I'm enjoying this nice weather. Perfect for training. Oregon has the best weather in the world in September. Later in the evening I went to the gym and lifted weights for 1/2 hour and swam for 20 minutes. I also stopped by Jamba juice and downed 2 ounces of wheat grass and 16 ounces of carrot juice to help me recover.

a little speed work

15 minute jog warmup. 8x100 @ 14 seconds and 8x200m @ 30 seconds in training shoes. Last one in 28 seconds. Finished my workout with some weight training.

8 mile run today

Felt terrible but I still hammered out 8 miles in the dark. I hate it when bats fly two inches from your face. I think they need to upgrade their sonar. At least I had some company on my run.

40 minutes of swimming with sprints

Tonight I did some intervals in the pool. I tried swiming as fast as I could for 25 meters and timed myself at 16 seconds. I did a couple more around 17 seconds. I believe swimming is an excellent way to improve aerobic fitness without the pounding. Swimming is going to become part of my base training. I also do some aqua jogging and various exercises such as high knees and butt kicks in the water.

8 mile run, lower body weights, and 20 minutes of swimming

Feeling a bit tired from the ten miler yesterday. I am hoping to hit the weights and the pool at least twice per week. I always find it very therapeutic to do some swimming and aqua jogging after a run.

10 miles run @ 7min/mile on Nike campus

Getting an aerobic base is the hardest part of the macro-cycle of training. I will need at least 4 months of consistent 60/70 miles/week to be competitive next year.

40 minute run up to charter house, 30 minutes of weight lifting, 20 minute swim

My training has been a little off and on over the last two weeks. I have been very busy building a web site. www.tulagems.com. I am hoping to get into a regular training regimen in the fall. I will be turning 40 next month and I am looking forward to competing as a true master.

8 mile run on Nike Campus

I am now at the beginning of a new macro-cycle with the base training phase. It has been a nice change to do some swimming when my body is feeling beat up from running.